floFOCUS

Pump & Sweat

Bench: 1rm (95%+)

• then 2 x 3 @ 80%

Strict press: 1rm (92%+)

then 2 x 3 @ 75-80%

Suggested loading for each lift:
• Empty bar technique set
• 45% x 3 — paused
• 65% x 2
• 75% x 1
• 85% x 1

Accessory : 2-3 rounds

• 10 DB bench
• 12 TRX low row
• 12 trx tricep ext.

12-min amrap

• 20 db hang clean & jerk
• 15/12 cal ski
• 10 burpee over db

DT or Run From DT

for time: (35-min)

5 rounds

• 12 deadlift
• 9 hang power clean
• 6 push jerk

or

5 rounds

• 400m run
• 12 deadlift
• 9 hang power clean
• 6 push jerk

weight: (155/105, 135/95, 115/75)

HYROX (partner)

4 rounds (40-min)

• 600m Run (together)
• 40/32 Cal Row
• 30 total sandbag lunges
• 40/32 Cal Ski
• 30 DB Hang snatch
• 20 Box jump overs

*1-min rest after each round

Partner Chipper

for time: (45-min)

• 100 wall balls
• 80 cal ski/bike/row
• 60 hang power cleans
• 80/60 cal ski/bike/row
• 60 burpees over bar
• 1000m run (together)

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)

Pull

25-min

4×2 deadlift @88%

Accessory: 2-3 rounds:

• 6 good mornings
• 8 each s/l hip thust (foot on bench)
• 1-min plank hold

for time: (16-min)

3 rounds

• 400m run
• 30 doubles
• 20 kb swings
• 10/8 cal ski

HYROX

8-min amrap

• 250m ski/row
• 12 db v-up in & out
• 12 db v-up up & over

8-min amrap

• 250m ski/row
• 10 trx knee tuck to push
• 12 total db snatches

8-min amrap

• 100ft farmers carry
• 10 total sandbag step ups
• 100ft farmers carry
• 10 box jumps

8-min amrap

• 15/12 cal bike
• 12 total db plank through
• 9 each side plank hip dip

2-min rest between amraps